Keeping blood pressure under control is an important responsibility for many people. The American Heart Association projects that greater than 103 million individuals in the U.S. are dealing with high blood pressure.
Luckily, there are proven natural methods that work to manage and control high blood pressure. Some of the few simple changes you can make to your lifestyle – like keeping a well-balanced diet, regular exercise, and lowering stress levels – have all been shown to lower blood pressure.
When maintaining a balanced diet, there are several important nutrient levels to keep an eye on to improve cardiovascular health. Nutrients such as potassium, magnesium, and omega-3 fatty acids are some of the best supplements for treating high blood pressure.
In this article, I’ll go over these nutritional supplements and how they work for lowering your blood pressure.
Lower Blood Pressure With Magnesium
Magnesium plays an important role when it comes to regulating blood pressure levels. Even though the National Institute for Health has not identified a widespread magnesium deficiency in the overall population, it does consider older adults to be at a higher risk.
Poor magnesium absorption associated with aging is a major cause for this increased risk. Due to this, additional research has tried to link specific ties between cardiovascular health and magnesium.
For instance, one published research study on hypertension analyzed at clinical trial results that involved supplementation with magnesium. Basically, researchers observed substantial results in individuals who consumed approximately 350 mg of magnesium daily.
These test subjects substantially lowered systolic blood pressure by 2.00 mm Hg and diastolic blood pressure by 1.78 mm Hg.
One simple way to naturally boost magnesium levels is through dietary changes. Some of the best known foods that are great sources of magnesium include leafy green vegetables, lean meats, whole grains, and milk.
Taking a high-quality multivitamin is also an excellent way to ensure that your body is getting enough daily magnesium. Besides eating a well-balanced diet, a good multivitamin or potassium supplement should provide around 200 mg – 600 mg of magnesium per daily serving – depending on how much magnesium you’re already getting and how deficient you may be.
According to the NIH, the total daily recommended potassium intake is 4,700 mg per day.
Healthier Sodium Levels With Potassium
How Does Potassium Work With Salt?
Studies have shown that a diet that’s high in salt or sodium causes blood pressure to become elevated. By decreasing the amount of sodium in your diet, you’ll be taking a major step to lowering blood pressure.
According to the AHA, the DASH diet is a great method to naturally lower your blood pressure through food. A major benefit of the DASH diet is to improve the balance of sodium and potassium in the body.
Why Sodium and Potassium Balance Is Important
Potassium and sodium naturally work together to create energy for the body so that nerve signals function properly. Even more, when experiencing low potassium, the body attempts to stockpile it, which also results in retaining sodium as well.
Sodium goes with water and the result is that the body retains more water and raises blood pressure. So if this is true, can increasing potassium levels help to decrease blood pressure?
Balancing Sodium and Potassium Levels
To find out, a research paper published in the New England Journal of Medicine reviewed over 100,000 individuals. The findings indicated an association between the consumption of sodium and potassium with blood pressure.
The interesting results showed a direct link between nutrient levels associated with both systolic and diastolic blood pressure. Not surprisingly, greater sodium levels led to elevated blood pressure. But, for all test subjects, increased potassium levels resulted in lower blood pressure.
By itself, only increasing potassium intake is just one step to reducing blood pressure. Individuals who incorporate this increase with reduced sodium intake have a greater likelihood to further lower blood pressure.
Bottom line, maintaining a healthy, well-balanced diet is the easiest and most effective way to naturally decrease blood pressure.
Supplements can also provide a good way for maintaining healthy potassium levels, even on days when potassium-rich foods aren’t readily available. A good multivitamin should provide between 200 mg and 500 mg of potassium in a daily serving.
According to the NIH, the total daily recommended potassium intake is 4,700 mg per day.
Decreasing High Blood Pressure With Omega-3 Fatty Acids
EPA and DHA Help Reduce Blood Pressure
EPA and DHA are omega-3 fatty acids that are considered healthy fats, and are found in fish (like salmon and mackerel) and also in grass fed animals. Omega-3’s have undergone some of the most numerous amounts of research of any supplements, with tens of thousands of studies researching it’s benefits.
Among these, quite a few studies concerning blood pressure and omega-3’s have been conducted with the intention of uncovering any connections. As a matter of fact, so much testing has been done that one research team was able to analyze the results of 70 studies that already been completed on the subject.
By studying individuals who consumed either fish oil or omega-3-rich foods, researchers measured blood pressure on a regular basis while simultaneously controlling for EPA and DHA intake. The study showed that EPA and DHA of 2 grams or more daily could decrease both systolic blood pressure and diastolic blood pressure, with the most powerful results seen in hypertensive subjects who were not on high blood pressure medicine.
Interestingly, lower doses, between 1 and 2 grams per day, might decrease systolic BP, but not diastolic BP.
How Omega-3’s Boost Exercise Performance
EPA and DHA intake, whether from omega-3-rich foods or omega-3 supplements, is also very beneficial for exercise. Besides keeping a balanced diet, exercise is major tool for maintaining healthy blood pressure levels.
For example, one study measured the benefits of omega-3 supplementation and exercise performance in 44 participants. Surprisingly, participants who took omega-3 supplements had improved muscle mass of the thighs, improved hand grip strength and greater iso-kinetic power compared to subjects not taking omega-3 supplements.
Also, based upon the study’s evidence, fish oil slows the typical decrease in muscle mass in seniors and researchers concluded that it should be used as a therapeutic method for preventing sarcopenia and maintaining independent fitness in seniors.
Fish oil that’s high in omega-3’s is a great aid for improving cardiovascular function and good health in general. The AHA suggests getting at least 2000 mg of omega-3 per week from consuming fatty fish. And for those who find it difficult to eat this amount on a weekly basis, consider taking a high-quality omega-3 supplement that contains at least 1200 mg of EPA and DHA per daily serving.
Coenzyme Q10 For Reducing Hypertension
What is Coenzyme Q10?
Coenzyme Q10, or CoQ10, is a powerful antioxidant found in most of the body’s cells that increases the conversion rate of food into energy. Antioxidants are chemicals that oppose free radicals,
Using an antioxidant can negate the effects of free radicals, which are oxygen ions damaging to cellular membranes and DNA, even resulting in the death of cells.Free radicals are thought to contribute to aging and numerous negative health conditions, including cancer and heart disease.
CoQ10 is believed to help improve high blood pressure due to its antioxidant effects, by improving the production of energy in the cells, and by the prevention of blood clots.
CoQ10 for Blood Pressure and Heart Health
Among the heart conditions that CoQ10 supplements can be used to treat are cardiac arrest, heart failure, and high blood pressure. CoQ10 is considered to be a possible treatment for hypertension by the Natural Medicines Comprehensive Database.
Research indicates that individuals with hypertension could have a deficiency in this enzyme. Several clinical trials on the effects of CoQ10 point to a positive effect in lowering blood pressure – however, the research suggests a period of 1 – 3 months of supplementation is necessary before noticeable results are achieved.
A review of 12 separate research studies demonstrated that CoQ10 could potentially lower systolic blood pressure by as much as 17 mm Hg, and diastolic blood pressure by 10 mm Hg. Additionally, the dosages used in these studies produced no significant side effects in participants.
Suggested Dosage of CoQ10
Using CoQ10 supplements could actually allow you to lower your dosage of other blood pressure medicines if you’re currently taking them. As always, it’s important to speak with your physician prior to adding CoQ10 or any other supplementation to your regimen. The way to get the best results from this supplement is with careful monitoring by your doctor.
COQ10 is recommended for individuals over the age of 18. The suggested dosage ranges anywhere from 30 mg to 200 mg per day. It is generally agreed that soft gel capsules are better absorbed by the body compared to other types of supplements. Because CoQ10 is fat soluble, it’s recommend to take it with fatty foods to facilitate better absorption.
Blood Pressure Support – The Blood Pressure Supplement to Normalize BP
What is Blood Pressure Support?
Blood Pressure Support (BloodPressureSupport.net) is a 100% natural blood pressure supplement specifically designed to maintain blood pressure within the normal range. It works by supporting that part of the cardiovascular system overseeing the regulation of blood flow and normal blood pressure. Blood Pressure Support also supports a healthy circulation and arterial health.
This specially formulated nutritional supplement regulates blood pressure to stay within the normal range while also maintaining healthy blood flow and promoting the health and function of the coronary arteries. It’s a multi-ingredient product for maintaining normal blood pressure.
Blood Pressure Support’s unique blend of ingredients and method of action set it apart from single supplements taken individually. Even though this supplement has been shown to be effective at improving blood pressure for many users, it should be noted that it has not been cleared as a cure for any health condition and may not be effective for all high blood pressure problems.
Blood Pressure Support Ingredients
The Blood Pressure Support formula is made with 7 primary ingredients. These are:
- Garlic – Garlic has been shown to provide many cardiovascular-related health benefits. These benefits include enhancing the health of aging arteries, promoting normal-range systolic and diastolic blood pressure; and supporting normal-range cholesterol levels.
- Hawthorn Extract – Hawthorn has long been used in traditional Chinese and Native American medicine as a potent antioxidant supplement for heart health. Hawthorn helps encourage healthy blood flow and improves the function of the nervous system. Hawthorn also contains a compound called proanthocyanidin, which has been shown to promote the relaxation of blood vessels that are farther away from the heart.
- Hibiscus Flower – Research indicates that hibiscus flower promotes healthy blood pressure levels within the normal range. Tea made from the hibiscus flower is often used for this benefit, as well as for enhancing liver health and encouraging weight loss. Additionally, hibiscus flower is loaded with antioxidants and polyphenols, both of which provide benefits to overall health by preventing damage caused by free radicals in your body.
- Niacin – Also known as vitamin B3, niacin is an important nutrient and antioxidant. One of the eight B-vitamins, niacin is necessary at the cell level for good general health.
- Olive Leaf Extract – Extract made from olive leaves has been traditionally used as a medicine for a very long time for a variety of health benefits, such as supporting a healthy inflammatory response. Research indicates that olive leaf extract promotes healthy blood pressure and cholesterol levels.
- Vitamins B6 & B12 – Vitamin B6 is involved with healthy immune function and is vital for more than 100 metabolic enzyme reactions. Vitamin B12 promotes healthy nerve and blood cells, and contributes to the building of DNA.
- Vitamin C – A well-known and potent antioxidant, Vitamin C is crucial for optimal health. Contrary to the needs of most other animals, humans need a regular intake of Vitamin C. It is typically associated with immune system function, among other things, but its antioxidant effects have many more farther-reaching health benefits.
Blood Pressure Support is recommended for those who want to maintain healthy blood pressure or those with minor blood pressure problems. It has shown to be a highly effective supplement to as it’s active ingredients are directly tied to blood pressure health.
Additionally, since it’s all-natural there is little-to-no risk of negative side effects. The ingredients have been tested and clinically shown to help improve blood pressure.
This product is not available in retail stores and can only be purchased online at the Blood Pressure Support website.
If you have high blood pressure, certain supplements have shown promising potential for helping treat hypertension. These supplements may not be suitable for those with serious blood pressure problems, and further research is needed on the effects of many blood pressure supplements.
If you are nursing or pregnant, currently taking medication, or have an existing health condition, be sure to talk with you doctor before taking any supplement. Some supplements could interact with medicines you’re currently on.
It’s important to monitor your blood pressure carefully when making any changes in your treatment plan.